To get in shape fast you don't have to go to the gym or buy any special equipment?
[all] you need is ten minutes a day
there's a bonus at the end of the video a
Four week plan that will transform you into a fitness star in just a month don't miss it
A plank is a static exercise. You don't need to move while doing
It simply holds your body in the correct position prop yourself on your elbows forearms and [fore] feet
Keep your back perfectly straight
Don't lower your waist or up raise your bottom if you don't have difficulties keeping your body in the elbow plank then
Something is not right the muscles
They keep you straight are being worked such as the [abs] are muscles back and anterior thigh muscles
To do a correct push-up assume the plank is the initial position and then push yourself up with your arms
Keep your back bottom and legs in a straight line this will strain your abs and your arms
Return to the initial position as slowly as possible
Exercise number three toning your thigh and bottom muscle
First prop yourself on your hands and knees
then stretch one leg trying to keep it straight and not letting it go to the side or bend while raising and stretching the
Opposite arm at the same time after that do the same for the other arm and leg. It's easy, isn't [it]?
Exercise number three toning your thigh and bottom muscle
Squatting is all about bounds put your feet shoulder-width apart and stand on the soles of your feet
Begin squatting as if slowly sitting down [on] a low imaginary chair your knees and feet should form a straight line
Pull the small of your back [end] as far [as] you can to keep the balance
Stretch your arms out in [front] of you when you're down start pushing yourself up very slowly
Exercise number five ab exercises
Want to get a flat stomach fast?
Fly in your back and stretch your arms up then slowly
Raise one of your legs bend at the knee and touch it with your hand
Return to the initial position and repeat with the other leg and arm
The main Rule here the left arm goes to the left leg and the right arm goes to the right one
exercise number six abs and buttocks
Drop yourself on your hands and feet so that your body forms a triangle above the floor
raise one of your legs as high as you can [and] then lower it slowly and
Try to touch the tip of your nose with your knee return to the initial position and do the same with the other leg
To perform the last exercise set your legs widely apart and slightly bend at the knees
Drop your back against the wall then lace your fingers or take a ball and slowly move your hands from side to side
Trying to touch the wall most importantly keep upright
Now here's the bonus that we promised
First we do the following set for six days playing two minutes
Push-Ups one minute abs and thighs one minute abs one minute abs and buttocks one minute [waste] one minute
Plank two minutes. Don't forget to have a ten second break between the exercises
Alternate the following sets for six days also [have] a [15-second] break between the exercises set number one
[abs] three minutes size and Buttocks three minutes set number two waist three minutes
push-ups three minutes abs and buttocks three minutes
Week number three repeat the first week [cent] and week number four repeat the second week sentence
If you do everything correctly you'll achieve amazing results in just a month
Now as a bonus you'll develop a habit of doing this [ten-minute] set every day if you want to improve your body even [more]
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